![]() ![]() Rest periods for this workout program should be limited to 30-60 seconds. However, it can also help you with your fat loss goals depending on your calorie intake. The goal of this workout is to help you build muscle. Your rest days are the perfect opportunity to incorporate cardio training, flexibility training, foam rolling, or a combination of the three. ![]() With that being said, it’s best to have 48-72 hours of rest in between your two upper body workouts and 48-72 hours of rest in between your two lower body workouts.Īn example would be to perform the workouts in the order they are listed and take your rest days on Wednesdays and the weekends. From the company that pioneered the selectorized dumbbell, PowerBlocks new and improved Commercial Series Dumbbells set a new standard for efficiency. ![]() What days you decide to workout is completely up to you. The program calls for you to work out 4 days per week. invest in a new pair of dumbbells), or even venture out and join a local gym that will have more of a variety of equipment for you to use. PowerBlock Pro 50 Adjustable Dumbbells 500 at Amazon Best High-End Adjustable Dumbbells Bowflex SelectTech 1090 Dumbbells 799 at Bowflex Best Old-School Adjustable Dumbbell Yes4All. This workout can be performed as a full workout routine for up to 12 weeks.Īfter 12 weeks you may want to consider altering the volume, weight you use (i.e. It can be performed by those who work out at home, have to travel frequently and want to get a good workout in with limited equipment at a hotel gym, or as a progression from my 3 day dumbbell only routine. Rogue Journeyman Matt Chan sets up his brand new garage gym from scratch using Rogue’s ZEUS Gym Builder program. The following workout is for those who only have access to a set of dumbbells. Safety: Adjustable dumbells are equipped with a smart locking system, for example, the Powerblock dumbbell has a magnetic pin that provides you with a safe and easy system to adjust each weight. ![]()
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